Simple running and hiking tips to stay cool while enjoying the mountains. ⛰️⛰️⛰️

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If you spend a lot of time on mountain trails as I do, you are probably aware that it's getting warmer. It's important to think about how you are going to stay hydrated and cooler before you start your run or hike.

If there are water sources available, an excellent accessory is a filtered water bottle. In many cases, if you are sure of active water sources on your chosen route, you don't have to be extreme about carrying your own hydration. Which can help in the amount of energy you expend, and the more you carry the more difficult it can be to keep your body temperature in the normal range.

I do recommend always packing some water on your person. If there are water sources available I like to use the water I packed last. I like to pack some electrolyte supplements or pack electrolyte drinks. I prefer to pack water and have electrolyte tabs for the versatility of hydration and cooling. As a runner, my natural instinct is the less I carry, the better, so I can utilize the advantage of speed to get back to my car or camp quickly, if necessary.

If it's super-hot I always take advantage of water sources by using the water externally to cool myself down. Typically I use my hat and drench my clothes as needed. Because I run in trail shoes that dry quickly, I usually walk into the water source to cool down my core temperature. These types of cooling strategies are called evaporative cooling. There are many available sources of information on evaporative cooling strategies, and if you are not familiar, it's a good idea to do some research in advance.

I almost always wear a neck gaiter when out for a sustained period of time. It's a versatile accessory in both hot and cold environments. I use a lighter neck gaiter in the summer and a heavier gaiter in the winter.

The main point of this brief post is to encourage you to plan ahead before you enter the mountains, so you don't have to experience dehydration. If you have already, you know not to mess around with losing all your electrolytes on your run or hike.

Be prepared so you can enjoy being outside in the mountains!

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